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This tofu sandwich is a vegetarian version of the classic “BLT,” offering all the flavor without the fat, cholesterol, or nitrates of bacon. Be sure you use a non-stick skillet to cook the tofu. For anyone looking for a hearty, substantial, satisfying, nutritious, and meatless lunch – it’s hard to beat the TLT Sandwiches. It’s a classic dish from America, which is healthier and even tastier than the old-fashioned bacon lettuce tomato (BLT) sandwiches. Remember this great dish when you want to show your skeptical omnivore friends or family how delicious and satisfying vegan food can be!
|Serves||Preparation Time||Cooking Time|
|6 People||30 Minutes||10 Minutes|
- 250 grams extra-firm tofu
- 2 tsp (teaspoons) olive oil
- 1 tbsp(tablespoon) soy sauce
- 12 slices whole-wheat bread or rye bread
- 1-2 tbsp stoneground mustard
- 1-2 tbsp Tofu mayo
- 6 lettuce leaves
- 6 tomato slices
Cut tofu into six slices, each about 1/4-inch thick.
Heat oil in a large non-stick skillet.
Add tofu and cook over medium heat until golden brown, about 3 minutes.
Flip onto the other side, cook until golden brown.
Turn off heat.
Add soy sauce, flip the tofu slices so as to coat both sides.
Spread it lightly with mustard and Tofu Mayo.
Top with slices of tofu, lettuce, and tomato.
Your TLT Sandwich is ready to eat. Serve immediately.
|Saturated Fat||1.1 g||Calories from Fat||33.1%|
|Cholesterol||0 mg||Protein||13.7 g|
|Carbohydrates||29.2 g||Sugar||6.8 g|
|Fiber||4.6 g||Sodium||502 mg|
|Calcium||180 mg||Iron||3.5 mg|
|Vitamin C||3.3 mg||Beta Carotene||117 mcg|
|Vitamin E||0.5 mg|